We all have long been accustomed to believing that vitamin D, which is formed in our body under the action of ultraviolet rays on the skin, is necessary for us, first of all, for the absorption of calcium, which takes part in the construction of bone tissue, and we need it, first of all , Small children. However, how does the "sunny" vitamin can affect testosterone levels in men? In what cases do the representatives of the stronger sex need to take care of the additional intake of vitamin D, and in what form is it absorbed most fully? Together with estet-portal.com we will try to answer all these questions.
Vitamin D: why does a person need it
Under the general name "vitamin D" usually mean a number of fat-soluble biologically active substances, the main function of which is to ensure the absorption of calcium and phosphorus from food by the body. In addition, vitamin D is necessary for cell division, it is involved in metabolism and stimulates the production of a number of hormones. It should be noted that vitamin D enters the body both with food (D2 or ergocalciferol) and due to synthesis in the skin under the action of the ultraviolet part of the sunlight spectrum (D3 or cholecalciferol). Both of these forms are types of provitamin D, which undergo a series of changes in the liver, and then – in the kidneys.
Vitamin D, present in the body in sufficient quantities, provides, first of all, the strength of bone tissue, helping to absorb calcium and phosphorus. The daily dose of D3 is 15 mcg. Fortunately, the human body has the ability to accumulate vitamin D reserves in order to use it as needed.
Vitamin D and its deficiency in the body: what is the danger
Vitamin D deficiency is especially dangerous for children as it causes rickets. In adults, a lack of this vitamin can increase the risk of developing malignant neoplasms, provokes the development of osteoporosis.
The lack of vitamin D in the body is indicated by a general deterioration in health, which is accompanied by a number of symptoms:
• general weakness;
• loss of appetite, weight loss and stool problems;
• emotional instability, tendency to depression, sleep disturbances;
• destruction of tooth enamel, fragility of bones;
• visual impairment;
• increased sweating.
However, for the representatives of the stronger sex, the lack of "solar" vitamin can also result in problems in the intimate sphere, reproductive disorders of the body, since a lack of vitamin D can reduce testosterone levels in men.
Vitamin D and testosterone levels in men
Research by modern scientists has established the relationship between vitamin D and the level of concentration of the male sex hormone – testosterone. It has been established that testosterone regulates the construction and restoration of bone tissue, participating in the processes of calcium absorption and incorporation of this element into those structures where this is necessary.
In case of insufficient consumption of foods containing calcium, as well as in the case of bone tissue pathology (osteoporosis, fractures, articular tuberculosis), the body begins to actively use testosterone, which replaces the missing calcium compounds. Thus, the level of testosterone in the body decreases, which cannot perform its original function.
However, what does vitamin D have to do with it? As we have already established, the lack of this vitamin leads to a deterioration in the absorption of calcium, which means that the testosterone level in men will fall, and the body will use the male sex hormone "inappropriately", which can adversely affect reproductive function.
Vitamin D: how to fill the deficiency in the body
So, we have established that we have two ways to replenish our vitamin D stores: sunbathing or consuming appropriate foods.
The amount of vitamin D that is synthesized in the human body is determined not only by the time we spend outdoors or in the solarium, but also by the degree of skin pigmentation. At the same time, in darker skin, a smaller amount of "sunshine" will be synthesized. vitamin.
Fortunately, even if you spend very little time outdoors and do not have the opportunity to sunbathe, you can follow the example of people in countries with few days of sunshine and make up for the lack of vitamin D by adjusting your diet.
The leader in the content of vitamin D, which directly affects the level of testosterone in men, nutritionists consider:
• fatty species of ocean fish – mackerel, herring, salmon, trout;
• fatty dairy products – butter, cheese;
• chicken egg yolks;
• caviar;
• liver;
• walnuts;
• some types of mushrooms (for example, chanterelles).
Please be aware that vitamin D is heat resistant and is absorbed by the body when combined with moderate amounts of proteins and vitamins A,C, group B.
Vitamin D: fish oil – universal food supplement
But what to do if, as a result of one reason or another, your body is deficient in vitamin D? Indeed, sometimes it cannot be eliminated due to a balanced diet, and you will have to wait more than one month before the onset of sunny days. In addition, it should be borne in mind that for many people prolonged exposure to the sun is contraindicated for medical reasons, where in this case "take" vitamin D? In this case, you can resort to the use of nutritional supplements that will help replenish the missing vitamins and minerals.
Among the most popular drugs that you can easily purchase at any pharmacy, the most popular is fish oil. This drug, familiar to many from early childhood, is considered the safest natural remedy, which will help restore the necessary supply of vitamin D in the body.
Many of us associate fish oil with pungent, unpleasant-tasting drops. Luckily, modern pharmaceutical companies produce it, usually in the form of convenient gelatin capsules, which allows you to take it without experiencing any inconvenience.
So, vitamin D is one of the most important elements that ensure the normal functioning of many systems and organs in the body of each of us. It is necessary not only for babies, brutal machos can also be victims of hypovitaminosis, which can reduce testosterone levels in men. Avoiding such a situation is quite simple if you lead a healthy lifestyle, do not neglect walks on clear sunny days and give preference to simple healthy food.
Read also: Spring beriberi: what vitamins are needed and where to look for them
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